Smart Provençal-Style Fish Stew
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Smart Provençal-Style Fish Stew

Smart Provençal-Style Fish Stew

with Zesty Garlic Aioli

This comforting stew, deeply flavoured with aromatics and sweetened with tomatoes, gets a zesty pick-me-up from tarragon and lemon. A dollop of garlicky aioli adds a hint of creaminess that makes this dinner unforgettable!

étiquettes:
Faible en glucides
<650 Kcal
Allergènes:
Tilapia
Soja
Sulfites
Oeuf
Moutarde
Lait
Crustacean/Crustacé

Produit dans une installation qui traite le lait, le sésame, les œufs, le poisson, les crustacés, les moutardes, les noix, les arachides, le blé, le soja et les sulfites.

Durée de préparation25 minutes
DifficultéIntermédiaire

Ingrédients

quantité par portion

300 g

Tilapia Fillets

(Contient Tilapia)

113 g

Mirepoix

2 pièce(s)

Tomato

2 pièce(s)

Gousses d'ail

1 cs

Bouillon de légumes en poudre

(Contient Soja, Sulfites)

1 cs

Mélange paprika fumé et ail

½ pièce(s)

Citron

1 cs

Mélange d’épices acidulé à l’ail

(Contient Sulfites)

4 cs

Mayonnaise

(Contient Oeuf, Sulfites, Moutarde)

1 pièce(s)

Courgette

250 g

Pommes de terre rouges

285 g

Crevettes

(Contient Crustacean/Crustacé)

Pas inclus dans votre livraison

1 cs

Beurre non salé*

(Contient Lait)

½ cs

Huile*

¼ cc

Sel*

¼ cc

Poivre*

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Informations nutritionnelles

Énergie (kcal)457 kcal
Énergie (kJ)1913 kJ
Graisses25 g
dont saturés4 g
Glucides36 g
dont sucres7 g
Fibres7 g
Protéines55 g
Cholestérol275 mg
Sel0 mg

Ustensiles

Plaque de cuisson
Essuie-tout
Papier sulfurisé
Cuillères à mesurer
Zesteur
Grande casserole
Verre doseur
Fouet
Petit bol

Instructions

Roast tilapia
1

Before starting, preheat the oven to 450˚F. Wash and dry all produce.

Garlic Guide for Step 5: 1/4 tsp (1/2 tsp) mild, 1/2 tsp (1 tsp) medium and 1 tsp (2 tsp) extra! Pat tilapia dry with paper towels, then season with salt and pepper. Arrange tilapia on a parchment-lined baking sheet, then drizzle with 1/2 tbsp (1 tbsp) oil. Roast in the top of the oven until cooked through, 10-12 min.** Use 2 forks to break up tilapia into large flakes.

Prep
2

Meanwhile, quarter zucchini lengthwise, then cut into 1/4-inch quarter-moons.Peel, then finely mince or grate garlic. Cut potatoes into 1/2-inch pieces.Cut tomato into 1/2-inch pieces. Zest, then juice half the lemon (whole lemon for 4 ppl).

Cook veggies
3

Heat a large pot over medium-high heat. When hot, add 1 tbsp (2 tbsp) butter, then swirl the pot until melted. Add mirepoix and tomatoes. Cook, stirring occasionally, until tomatoes are mostly broken down, 3-4 min. Season with salt and pepper. Add potatoes and half the garlic, then sprinkle Smoked Paprika-Garlic Blend over top. Cook, stirring constantly, until fragrant, 30 sec.

Cook stew
4

Add stock powder and 2 cups (3 1/2 cups) water to the pot with veggies. Bring to a boil over high. Once boiling, add zucchini, then reduce heat to medium. Cover and cook, stirring occasionally, until veggies are tender, 9-11 min.

5

Meanwhile, add lemon zest, Zesty Garlic Blend, mayo, 1/4 tsp (1/2 tsp) lemon juice, and 1/2 tsp garlic to a small bowl. (NOTE: Reference garlic guide.) (TIP: Add 1/4 tsp [1/2 tsp] sugar, if desired.)Season with salt and pepper, to taste, then stir to combine.Transfer 1 tbsp (2 tbsp) aioli to another small bowl. Add 1/4 cup liquid (use same for 4 ppl) from stew, then whisk until smooth.

Finish and serve
6

Add aioli-stew mixture to the pot, then stir until combined.Add tilapia and 1/2 tsp (1 tsp) lemon juice to stew. Season with salt and pepper, to taste, then gently stir to combine. Divide stew between bowls. Dollop remaining aioli over top. (TIP: Enjoy a little aioli with each bite instead of stirring it into the stew!)

Modularity step (under step 4)
7

If you've opted to add shrimp, using a strainer, drain and rinse shrimp, then pat dry with paper towels. Season with salt and pepper.Heat a large non-stick pan over medium high. When hot, add 1/2 tbsp (1 tbsp) oil, then shrimp. Cook, stirring occasionally, until shrimp just turn pink, 2-3 min.** Remove from heat, then transfer shrimp to a plate, cover and keep warm.

Modularity step (under step 6)
8

Top final bowls with shrimp.